CrossFit Warrenton – CrossFit
Bike/Jump Rope Warmup (No Measure)
1′ Jump Rope
:20 Bike (workout pace)
– Rest 30 secs between sets –
X3
Jan 28, 2021 “Partner Brandy” (Time)
50-40-30-20-10
MEN Rx Bike Cals
40-32-24-15-8
WOMEN Rx Cals on Bike
OPT1: (Master 45+ RX)
44/36
36/28
24/18
16/12
8/6
OPT2:
Rowing @ youngin’s Rx Cals above
Target time: 14-16′
Time cap: 20′
Athletes will work in teams of 2 and “athlete 1” must finish all 50 calories before “athlete 2” can start on their 50 calories. Athletes cannot do partial calories of a set and then switch
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Accessory Work (Press/Curl/Glute Ham Raise) (No Measure)
10e Single Arm Dumbbell Bench (build across sets – controlled down and up)
https://youtu.be/paTZflBTA-s
10e Standing Alt. Bicep Curls
https://youtu.be/NZAHHZpBkwc
6-8 Glute Ham Raise
https://youtu.be/fXiF_pazD1w
x4